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Best Leg Workouts for Surfers

Unas piernas más fuertes mejorarán tu surf

Here’s a quick video for you guys.

Two great movements, one advanced, one for beginners, to really improve not only your strength, and stronger legs but your stability as well.

These would be great additions to the workout program you’ve already downloaded, or switch out the lateral lunges for a few reps of this workout.

Vea el vídeo aquí

¿Por qué es importante fortalecerse con una sola pierna?

As a surfer, your legs, and body are constantly dealing with dynamic forces generated from varying board movements depending on the slant of the wave face, air dropping, turning….

all the movements that make you a fly surfer.

Cuando el cuerpo se enfrenta a estas fuerzas no lineales, recluta todo tipo de músculos, cambia constantemente el ritmo de contracción muscular y se adapta continuamente para mantener el equilibrio.

Working to get strong on one leg is a step in the direction of training your body to deal with varying dynamic forces….

in the end making you more injury resistant, and simply stronger.

Piernas más fuertes = mejor surf

Mejora tu surf con piernas más fuertes

No es ningún secreto que el surf requiere mucha fuerza y estabilidad en la parte inferior del cuerpo.

Tanto si estás subiendo como bajando por la cara de una ola o bombeando para ganar velocidad, tus piernas son las que hacen la mayor parte del trabajo.

Si te centras en fortalecer las piernas, no sólo mejorarás tu rendimiento en el surf, sino que también reducirás el riesgo de lesiones.

Los beneficios de unas piernas duraderas para el surf

– Better balance and stability on the board

– Improved speed and power to catch more waves

– Increased endurance for longer sessions in the water

– Decreased likelihood of strains, sprains, and other injuries affecting the legs.

Exercises to Build Strong Legs

Cuando se trata de fortalecer las piernas, hay una gran variedad de ejercicios que puedes hacer tanto dentro como fuera del agua.

Algunos ejercicios eficaces para surfistas son

Cris haciendo sentadilla a una pierna

Sentadillas a una pierna

As mentioned before, this is a great exercise to improve your stability and balance while building strength in your legs.

Cris haciendo sentadilla con salto

Jump Squats

Explosive movements like jump squats can help improve your power and speed on the board.

Cris haciendo estocadas laterales

Lateral Lunges

These will help strengthen the muscles on the side of your legs, which are important for turning and maneuvering on the board.

Si incorporas estos ejercicios a tu rutina de entrenamiento habitual, empezarás a notar mejoras en tu rendimiento en el surf en muy poco tiempo.

"Unas piernas fuertes son la base de un buen surf. Incorporando estos ejercicios a tu rutina, estarás en el buen camino para mejorar tu rendimiento en el surf, y mantenerte libre de lesiones."

Recuerda que es importante centrarse en la forma y la técnica adecuadas al realizar estos ejercicios para evitar lesiones.

Additionally, be sure to warm up properly before any leg workouts or surf session, and listen to your body if you start to feel any pain or discomfort.

Advanced Leg Exercises For Strong Legs

While basic leg workouts like squats and lunges are crucial for developing strength, advanced variations can take your surfing performance to the next level.

Here are a few of the best leg workouts and advanced exercises to consider incorporating into your routine:

1. Pistol Squats

Pistol squats are an excellent way to challenge your balance, strength, and flexibility—all of which are essential for surfing.

This unilateral movement mimics the dynamic nature of surfing, where you often find yourself relying on one leg for stability and power. Start by mastering the movement without weights, then gradually add resistance as you become more proficient.

2. Bulgarian Split Squats

Bulgarian split squats target the quads, hamstrings, and glutes while also improving hip mobility and stability. By isolating each leg, you can address any muscular imbalances that may affect your performance on the board.

Experiment with different foot placements and depths to find the variation that works best for you.

3. Box Jumps

Box jumps are a plyometric exercise that develops explosive power and reactive strength—qualities that can enhance your ability to generate speed and maneuver on the waves.

Start with a lower box height and focus on landing softly with proper mechanics. As you become more proficient, gradually increase the height and intensity of the jumps.

In addition to strength training, mobility and stability are crucial components of a well-rounded surf training program. Incorporating exercises that improve range of motion, joint stability, and proprioception can help reduce the risk of injury and enhance your overall performance.

1. Foam Rolling and Stretching

Foam rolling and stretching can help alleviate muscle tension, improve flexibility, and enhance recovery. Focus on areas prone to tightness, such as the hips, hamstrings, calves, and lower back. Spend at least 5-10 minutes before and after your leg workouts or surf sessions to release tension and improve mobility.

2. Balance and Proprioception Drills

Balance and proprioception drills are essential for improving stability and coordination on the board.

Exercises like single-leg balance holds, wobble board exercises, and stability ball movements can help train the small stabilizing muscles around the ankles, knees, and hips.

Aim to incorporate these drills into your warm-up or cool-down routine to enhance your body awareness and control.

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